Thread: What Supplements to use?

I am trying to build mass and more importantly strength right now.. currently i use Pro Complex Augmented Protein System(55grams protein per serving) it has whey and egg proteins in it... I was wondering what creatine did in english and when it should be taken(before or after workout... during) ive read it has something to do w/ creating more atp and helping protein synthesis(or at least thats what some brands claim) but i wanted a more basic explanation (makes you stronger? gives you more energy? makes you bigger?)

the 5 grams before and after workout... is that considered a maintance phase or should i do a loading phase first... i read somewhere that, some prefer to keep a steady rate of creatine intake while others go through Load, Maintain, and "rest"(or no intake) cycles, while others keep a constant intake, i had another question to add... usually i do not take supplements unless i am working out on that day... is that good or should i continue to use them even on rest days?